12/27/13

Find a 3 Rep Max Split Jerk (take off of rack)

Then……..

Black/Blue/Grey WODs

“B-Rad's B-Day WOD”

3 Rounds For Time:
10 Overhead Squats (135/95) (95/65) (65/45)
10 Front Squats (135/95) (95/65) (65/45)
15 Back Squats (135/95) (95/65) (65/45)

OR

For Time:
35 Front Squats (225/145) (185/105) (135/75)
*Bar Must Come From the Floor

December “COOL” Board

***Make some goals for yourself for December

–  Angie – 30 Consecutive Double Unders
–  Steve H. – 1st Bar Muscle Ups
–  Brad H. – 220# Power Clean
–  Jon – 245# Split Jerk
–  Mark M. – Deadlift 400# x 3
–  Nate – Clean & Jerk 290#
–  Jodi – 110# Clean
–  Jon – 275# Squat Clean
–  Howard – 150# Clean
–  Meredith – Handstand
–  Eddie – 144 pistols in a workout
–  Aaron W. – 250# Clean
–  Jeremy – 235# Split Jerk
–  Mark M. – Deadlift 450#
–  Sam – 1st Bar Muscle Up!essay editing services
–  Lisa – 1st Rope Climb

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One Response to 12/27/13

  1. Bobby says:

    Prepare for rope climbs Saturday